PUSH-UP Set 1 – 6 Push-ups Set 2 – 8 Push-ups Set 3 – 10 Push-ups Set 4 – 2 Push-ups
SCAP WORK 50 Pull-aparts 20 Scarecrow (5#/2.5#) 20 Scap Pushup 20 Wrists Twist (5#/2.5#)
CONDITIONING 12 min AMRAP 3 Squat Clean (165/115) 7 Chest to Bar Pull-up 21 Double Under – NO SINGLES (If you do NOT have doubles 10 attempts count)
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike